50+ light summer meals for crazy hot days
on May 13, 2024
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If you are looking for cold and light summer meals that keep you full, don’t feel heavy, and come together quickly, then I’ve got you! Scroll down for over 50 summer recipes that are light, best eaten cold, and a breeze to put together!
The weather’s been especially hot this summer in Bangalore. So eating heavy meals loaded with spices is a big no-no. Plus, this heat is making it impossible to spend more than 20 minutes in the kitchen. Instead I have been craving lots of cool, crunchy salads and easy pasta recipes that are refreshing and summer appropriate.
I know that a lot of you might be in a similar boat! Scroll down for a list of 50+ light summer meal ideas that are absolutely summer-y. Since most of these recipes are best eaten cold, it’s the perfect way to beat the crazy summer heat!
Quick Walk Through: Light Summer Meals
Ready in 15 minutes or less
Apple Walnut Summer Salad
Healthy and refreshing Apple Walnut Salad drizzled with a sharp Honey Mustard Vinaigrette makes for a great summer salad.
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Apple Arugula Almond Salad with Orange Dressing
Apple Arugula Almond Salad with Orange Dressing is a quick, easy healthy salad that actually tastes good. Vegan, Gluten Free & the perfect side to dinner!
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Thai Prawn Mango Salad
This Thai Prawn Mango salad comes together in 15 minutes and is delicious, fresh and zesty – the perfect way to celebrate summer! The trick is not to overcook prawns – based on the size, the cooking time varies from 30 secs to 2 minutes. Make the salad ahead of time because as it sits in the fridge, the flavours get a chance to meld together and get absorbed.
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Cucumber Noodle Prawn and Mango Salad (Gluten Free)
Recipe for a fresh cucumber noodle prawn and mango salad which is also gluten free. All the thai flavours of Bangkok in this hearty spiralizer salad recipe.
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Spinach, Heirloom Tomato and Crumbled Tofu Salad with Roasted Garlic Dressing
This Spinach, Heirloom Tomato and Crumbled Tofu Salad served with a liquid gold like Roasted Garlic Dressing is healthy, flavorful and high in necessary irons and protein.
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Healthy Oats Crusted Fish Tacos + Mango Salsa
This recipe for super easy, healthy oats crusted fish tacos takes ONLY 15 mins. Use cod, tilapia, red snapper or any other white fish and top with cilantro mango salsa for extra zing!
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Easy Mediterranean Chickpea Salad
This mediterranean inspired chickpea salad is like a party in your mouth! It’s got a healthy combination of protein, carbs, fibre and fats which makes it a great dinner dish too. Carry it in your lunchbox or serve it as a side with some pita and hummus – this bowl will disappear in minutes. Ready in 15 minutes if you already have cooked chickpeas at hand.
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Greens, Persimmon Ricotta Salad with Orange Dressing
This Greens, Persimmon Ricotta Salad with Bitter Orange Marmalade Dressing is a true blue winter salad and a great way to celebrate the beautiful produce!
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Cold Cucumber Soup
Cold Cucumber Soup, flavored with curry leaves, is a refreshing, low-calorie soup. It requires no cooking and takes five minutes to make.
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Creamy Mango Lassi
This Mango Lassi is made with less than five ingredients and is the perfect creamy, chilled drink that also happens to be gut healthy! Blended together, this takes less than five minutes to make.
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Mango Chia Seed Breakfast Drink
Easy recipe ratio to make your own Mango Chia Seed Breakfast Drink or Smoothie. Fast, healthy and filling, this is a must-try breakfast dish!
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Vegetarian Sushi Bowl With Teriyaki Dressing
An easy vegetarian sushi bowl recipe with teriyaki dressing for instant sushi gratification + ten tips to make great sushi!
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Tomato Basil Pasta (15 minutes)
This tomato basil pasta has takes only 15 minutes to make. It also calls for minimal ingredients and is super low effort, but still packs a powerful flavor punch!
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Vegan Spinach Ginger Smoothie Bowl
A tasty, immunity-boosting recipe for vegan spinach ginger green smoothie bowl. 340 calories per serving.
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Easy Lemon Rice (Yellow Rice)
A really simple lemon rice recipe – it’s flavored with lime juice and zest so that the rice really packs a punch and is full of flavor. Made all in one pot from start to finish, this yellow rice is easy to put together and is excellent with raita on the side.
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Bread Chaat
A super creative way to make chaat by using bread as base and topping it with all the chaat essentials – boiled potatoes, onions, coriander chutney, imli chutney and sev. This is like a cross between sev puri and dahi vada and its so so good.
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Light summer meals under 30 minutes
Thai Mango Quinoa Salad with Chicken
Thai Quinoa Mango Salad with chicken is nutty, crunchy, healthy, and loaded with flavor. It's perfect for hot summer days when you want something light and fresh, yet filling.
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Grilled Chicken Mango Salad with Mango Cilantro Dressing
Grilled Chicken Mango Salad with Mango Cilantro Dressing is loaded with cucumbers, peppers, avocado and has a crazy good dressing that doubles up as a marinade! Best summer salad ever!
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Barley Chicken Salad with Herb Vinaigrette
This barley salad with herb vinaigrette is a great way to use up left over veggies and grains. Add some meat and it becomes a great lunch or dinner option.
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Vegetarian Mapo Tofu Lettuce Wraps
These vegetarian mapo tofu lettuce wraps double up as appetizer and dinner and use shiitake mushrooms instead of pork for that same great taste! Vegan and Gluten Free too.
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Southwest Chicken Quinoa Bean Salad
Southwest Chicken Quinoa Bean Salad is a hearty, delicious salad that’s more like a meal. I have two dressing recipes for you to choose from – cilantro lime and a creamy southwest dressing with yogurt and sour cream. This salad recipe is a keeper for warm summer months!
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Lemon Orzo Pasta Salad
Super zippy and summery lemon orzo pasta salad is vegetarian, and bursting with summer produce. Tossed with corn, broccoli, cherry tomatoes, red bell peppers, spinach, feta and a light but delicious lemon salad dressing, this salad is perfect to make ahead and serve cold.
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Vegan Pasta Salad with Italian Balsamic Dressing
Watch the recipe video above. This Vegan Pasta Salad is packed with five cups of veggies and tossed in a light, flavorful Italian balsamic dressing that makes it a firm summer favorite. Its light and healthy, and is a meal on its own.
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Italian Antipasto Tortellini Pasta Salad
Italian Antipasto Tortellini Pasta Salad is an easy, cold, make ahead salad which takes under 20 minutes to make and is perfect for picnics, barbecues and family dinners!
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Mexican Prawn Avocado Taco Salad
Mexican Prawn Avocado Taco Salad is a delicious, hearty salad that has all the flavors of your favorite mexican taco, but healthier. Loaded with lettuce, black beans, avocado, cherry tomatoes, corn and a delicious cilantro lime dressing, it’s perfect when you want salad for dinner.
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Bibim Guksu
This Bibim Guksu (Spicy Korean Noodles Salad) is being made on repeat this summer! You just can’t go wrong with soba noodles, crunchy veggies and a chilled sweet and spicy sauce.
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Curd Rice – Summer Special
This curd rice recipe is a must make during hot summer months. Creamy, tangy and so refreshing, curd rice will make summer lunches infinitely better. Easy, comfort food.
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Mango Bell Pepper Rice Paper Rolls + Mango Cilantro Dipping Sauce
These mango bell pepper rice paper rolls are the perfect summer food – stuffed with lots of fresh veggies and served with an insanely delicious mango cilantro dipping sauce! Naturally gluten free, vegan and low carb!
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Raw Mango Rice
Make the most of mango season with raw mango and turmeric rice. Use brown rice for a healthier alternative to Maavinakayi Chitranna/ Mangai sadham as it is locally called.
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Curry Chicken Salad Sandwich
This curry chicken salad sandwich is Indian inspired and finger licking good! You will want to eat this for breakfast, lunch and dinner!
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Chicken Cobb Salad with Avocado Blue Cheese Dressing
A fabulous chicken cobb salad that has all the right fixings including grilled chicken and lots of bacon! Serve this with a creamy avocado blue cheese dressing that's made with greek yogurt and you have dinner sorted. This isn't just a salad, it's a meal!
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Black Rice Salad Bowl with Spicy Peanut Dressing
A healthy, hearty and tasty black rice salad bowl with spicy peanut dressing. Serves two and is only 336 calories.
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Creamy Apple Broccoli Walnut Salad
This apple broccoli walnut salad is lighter, creamier but not mayo heavy. Its loaded with apples, broccoli, carrots, walnuts, onions, raisins, cranberries and pumpkin seeds. Its best to make this ahead and refrigerate for an hour before serving. Watch the Recipe Video ABOVE to see step by step directions.
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Stir Fried Black Bean Chicken Lettuce Cups
Easy, healthy and insanely delicious stir fried black bean chicken lettuce cups are perfect when you want dinner in 30 mins. Just 5 main ingredients in this gluten free recipe.
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Retro Prawn Cocktail – Straight from the 80’s!
This prawn cocktail recipe is straight from the 80’s. Crisp lettuce, plump, juicy prawns and an addictive cocktail sauce that’s perfect as a dipping sauce. Its an appetizer that will take everyone back in time!
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Tilapia Fish Tacos with Pineapple Salsa
These tilapia fish tacos with pineapple salsa is just what you need when you want healthy dinner in 30 minutes! Topped with avocados and drizzled with a delicious yogurt and sour cream sauce, Taco Tuesday just became more delicious!
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30 Min Bhetki Fish in Citrus Basil Butter Sauce
A simple 30 minute recipe, this bhetki fish in citrus basil butter sauce is just what romantic dinners are made of!
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Korean Omelette Rolls
These Korean Omelette rolls seem fancy but are a breeze to make, especially in a regular round pan. Packed with pantry staples like eggs and veggies, these rolls are a healthy, tasty, and kid-approved delight!
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Healthy Lemon Dill Potato Salad (No Mayo)
This Healthy Lemon Dill Potato Salad is dressed in a zesty vinaigrette so fresh that you’ll never miss the traditional mayo based potato salad! It’s best served warm so that the potatoes soak up all that good dressing and goes best with sides like wings, ribs and all the barbecue foods.
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Dahi Sandwich
These sandwiches make a great after school snack or anytime snack because they are quick and healthy. You get a super creamy filling but without using any mayonnaise – thats the magic of hung curd or greek yogurt! Use crunchy vegetables that can stand up to the yogurt without losing too much water too fast for best results.
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Ready in 30-45 minutes
Crunchy Chinese Chicken Salad
Watch the recipe video above. If you are looking for a vibrant, refreshing salad that’s extra crunchy – this chinese chicken salad ticks all the boxes. It’s packed with veggies and poached chicken and the asian ginger dressing combined with crunchy fried noodles makes it extra special! You’ll be making this on repeat.
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Mango Kadhi
Mango Kadhi is a beautiful summertime dish where sugar baby mangoes are simmered in spiced kadhi. It's a Gujarati favourite that's fragrant with Mangoes.
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Vegetarian Portobello Mushroom Fajita Tacos
Vegetarian portobello mushroom fajita tacos are quick, easy, super healthy and will disappear in minutes. The Mexican flavors in these tacos are amazing, and these are perfect for both meatless mondays and taco tuesdays!
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Creamy Lemon Mushroom Kale Linguine Pasta
Creamy lemony mushroom kale linguine pasta is vegetarian, ready in 30 minutes with the best healthy alfredo style white sauce you’ll make!
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Creamy Sun-dried Tomato Chicken with Pasta
Creamy sun-dried tomato chicken with pasta is a quick, easy dinner recipe with a delicious sauce that will have you licking your fingers! I love serving this chicken with pasta but brown rice or quinoa also work well. The whole family will love this meal!
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JOWAR DHOKLA / SORGHUM DHOKLA
Try this recipe to make soft & healthy jowar dhokla at home. Dhoklas are a savoury and mildly sweet sponge-like snack which is steamed and incredibly healthy. Serve it with a coconut chutney for a delicious breakfast or snack.
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Asian Cucumber Salad
This refreshing and spicy Asian cucumber salad features crisp Persian cucumbers tossed in a flavourful dressing made with our homemade chilli oil. It's a delightful and easy-to-make side dish that adds a burst of flavour to any meal!
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Raw Mango Dal | Mamidikaya Pappu
Spicy, sour, and fragrant, this raw mango dal is here to make your summer lunches even better. Serve it with pipping hot steamed rice for a unique yet comforting meal
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Meal-prep friendly summer meals
Easy Chicken Burrito Meal Prep Bowls
Easy chicken burrito meal prep bowls are perfect for planning weekday work lunches ahead! Four lunches ready in 60 mins – tasty, gluten free and healthy!
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Chicken Fajita Meal Prep Lunch Bowls
Chicken Fajita Meal Prep Lunch Bowls are teamed with cilantro lime quinoa and is a healthy, tasty, fast recipe to make lunch prep for weekdays super easy!
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Crispy Sesame Tofu with Zucchini Noodle (Vegetarian Meal Prep)
Crispy sesame tofu with zucchini noodles is the perfect healthy, vegetarian meal prep that is low carb, vegan and gluten free too. These meal prep lunches are served with crispy sesame tofu on a bed of zucchini noodles and a delicious peanut sauce to go with!
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Dahi Vada
If you're looking for a delicious snack to try, consider making Dahi Vada or Dahi Bhalla! This North Indian chaat has a versatile taste and texture thanks to the different ingredients involved. It has all the sweet, sour, salty and spicy elements of a chaat, making it an ideal evening snack!
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